Strength
Push Press
1.Take 12 mins to build to a heavy Triple
Then…
2. Every 1:30 x 3
2 Split Jerks @ 55-60% of heavy push press, with :03 pause in catch
Conditioning
In 3:00
20 Alternating Renegade Row
12-15 Calories on a machine
AMRAP*
Set 1 Perform AMRAP Sandbag Carry, 25 feet = 1 rep
Set 2 Perform AMRAP Shuttle Runs, 50 feet = 1 rep
Set 3 Perform AMRAP AbMat Situps.
–rest 1:00–
X3
Notes
Score wlil be the total amount of reps across all 3 minute AMRAPs
Renegade Rows should be either 20 unbroken fluid reps, or a quick break.
The machine should take about 45 seconds and no longer than a minute.
Looking for about a minute on the sandbag carry. Go for a challenging weight today. but something you could do at least 50 feet unbroken at a time.
25 foot down and. back =1 rep for shuttle run